meh.

[kethnaab]

okay, figured the only way to "combat the nerve-damage blues" is to keep a log.

can't do chest or triceps hard at all, and my back and deltoid workouts are severely compromised, so I figure mebbe I'll just try some goofy **** and see how it goes, and maybe try once again to lean out.

so here we go, today I did back and lateral raises. still trying to figure out how I'm going to organize things, so my workouts will have very little rhyme or reason for quite some time. ah well. we shall see how things go.

all back work supersetted w/bench press, 135x10 reps

Yates rows
8-rep warmups = 135, 185, 225, 275
work sets (paused/unpaused) = 315x8/4, 315x5/7, 315x1/11
down sets (paused/unpaused) = 275x5/7, 225x5/15

chin-on-chest, BTN pullups = 6, 6, 6
hammer-grip pullups to upper belly = 6, 5, 4

Hammer Iso-Low row
work sets (paused/unpaused) = 180x12/0, 180x7/5, 180x2/10
down sets (paused/unpaused) = 135x15/5, 135x7/13

it was about this time that I said to myself

"Self...Hola and his ridiculous high volume $#@$#@ can go screw himself, my ass is toasted!"

So then I did cable laterals (christ, that felt dirty just saying that)

BTB - 40x15x2 superset with
front - 40x15, 10

I thought about doing shrugs, then I thought about not doing shrugs, and "not doing shrugs" won.

so now I'm drinking some isopure and dextrose, and cursing hola's name.

good workout overall. the pauses were nice, funny how rapidly they deplete the strength though. Forgot how much I loved Yates rows when I incorporate the "upper lat arch" thingee. ouchies.

[spirit3530]

subs ...first

[kethnaab]

Originally Posted by spirit3530

subs ...first

huh?

[spirit3530]

I was saying I subscribed first....

[kethnaab]

ah, gotcha

[fast37]

Good luck with that Hola rotation! I'm on my second 12 day rotation of it and it is getting much better. THe first rotation just killed me though.

[kethnaab]

well, I won't be doing so much of a "Hola rotation", but I decided that, since I can't train the way i normally like to train (multiple bodyparts each workout, multiple workouts for each bodypart each week) that I would steal some of Hola's workouts.

today's back workout was a pretty close replication of a back workout hola posted previously, figured I'd give it a try.

the difference is that I'm going to do that workout 2x per week, and probably do a deadlift/leg press (pout) workout with a bunch of chinups on a 3rd day during the week.

[AHTTG]

I'll keep an eye on this one, strong lifts.

Post some stats, por favor.

[fast37]

Originally Posted by kethnaab

well, I won't be doing so much of a "Hola rotation", but I decided that, since I can't train the way i normally like to train (multiple bodyparts each workout, multiple workouts for each bodypart each week) that I would steal some of Hola's workouts.

today's back workout was a pretty close replication of a back workout hola posted previously, figured I'd give it a try.

the difference is that I'm going to do that workout 2x per week, and probably do a deadlift/leg press (pout) workout with a bunch of chinups on a 3rd day during the week.

Yeah, that would be tough with the injuries you have. You're a trooper though! Hope you get better soon.

[kethnaab]

Originally Posted by AHTTG

I'll keep an eye on this one, strong lifts.

Post some stats, por favor.

uh, 5'8, 225ish, no clue as to bodyfat. probably 15% i guess *shrugs* no calipers

Here's a few pics from january, I suppose I should update these suckers, since I've improved somewhat substantially on them, especially delts and arms, oddly enough.

uh...nerve injury prevents me from contracting my right triceps and pectoral so I can't really update the MM without looking like a retard. Had complete shoulder reconstruction surgery awhile back, so I had to forsake a "career" as a powerlifter.

[Hola Bola]

Originally Posted by kethnaab

Yates rows
8-rep warmups = 135, 185, 225, 275
work sets (paused/unpaused) = 315x8/4, 315x5/7, 315x1/11
down sets (paused/unpaused) = 275x5/7, 225x5/15

so now I'm drinking some isopure and dextrose, and cursing hola's name.

good workout overall. the pauses were nice, funny how rapidly they deplete the strength though. Forgot how much I loved Yates rows when I incorporate the "upper lat arch" thingee. ouchies.

Great workout! I love doing the pauses on Yates rows too, its amazing how great the contraction feels... 3 sets of 12 with 315lbs?!?! Wow, strong Yates Rows!!! Thanks for giving me some motivation!

[kethnaab]

thx man. i think without the pauses, they don't work quite as well. I pull hard into my gut and arch my lats for a full second (or..at least I try :P )

they wear the **** outta me though. egads, whole damn body shaking after those. *scowls*

those burn sets you do were whuppin' me up. painful. damn painful. yes, I was using profanity during the workout, and I was directing it toward you.

wish I could go heavy on the pullups and stuff, but any overhead stuff seems to "stress" my triceps and it feels...funky. I pull crooked as hell, so I gotta keep reps low and weight low (or...as low as my fat ass allows, heh...)

shoudl probably post some chow info here too

morning had 1c oatmeal +2scoops protein powder + 1c skim + 1 chocolate-peanut butter chip cookie (yumm yumm eat 'em up!)

had another cookie and a powerbar protein plus with some milk preworkout, then 50g/40g protein/carb drink afterward in 2c water, then 12oz. turkey breast cutlets + 1 yam w/few squirts of fat free italian dressing

had a 12-oz glass skim + muffin, and in about 45 minutes, gonna eat about a pound of pot roast and a bunch of veggies.

going to finish off the night with 45 minutes on my elliptical trainer, not sure if i'll go pretty fast the whole time or do some HIIT or something. guess we'll see.

[kethnaab]

okay, pot roast was awesome. lower back is feeling surprisingly sprightly, I might do some light deadlifts and sumo SLDLs tomorrow, along with some GHR and GMs

we'll see, I have a lot of crap to do at my house-in-progress.

[J.L.C.]

Great idea with the log...now we can see what you're up to!

Those nerves sure aren't hurting the rows, damn

[kethnaab]

thanks JLC. I can't really do pendlay rows properly, as I pull crooked, and I can't do my babies...chinups *pouts*

for a fat man, I can pull okay I suppose. short arms and all. hopefully I can use this time to bring my back up. *shrugs* gues time will tell.

[kethnaab]

there is something about the dull, throbbing ache that permeates the entirety of the upper back that just makes me happy.

from the top of the upper traps to the bottom of the lower lat/erector attachments, from the outer sweep of the teres major/upper lat to the inner nether-regions of the rhomboid/trapezius...just complete dull ache and swollen musculature....ah sweet pain.

no workout this morning. wanted to do some deadlifts, not going to happen. Selling one house while building another makes for a relatively active life. Much work to do, we have someone coming by the house (hopefully to look one last time before making an offer) and we have to bail out the garage in the house we're building as it presently is submerged under 3-4 feet of filthy, nasty, putrid water

so no deadlifts for me today. Still not sure how I am going to work this. I want to hit everything 2x per week, want to do the laterals 3x per week, and I want to fit in a leg day (at least one, probably not 2 though because of cardio)

[kethnaab]

so today's workout consisted of approximately 5 hours worth of farmer's walks with buckets filled with water as we bailed out the garage of the house my wife and I are building.

feet hurt, but the pain in my feet was greatly lessened by the pound and a half of roast beef I just ate.

mmmm......

cardio tonight.

[spirit3530]

Hey thats how the farmers got tough and big in the old days...my grandfather was a farmer, roofer and heavy eqiupment operator for 40+ years he never spent a day in the gym. He is a strong old man.

[kethnaab]

well, my plan is starting to come together somewhat cohesively

I figure I'm going to do an upper/lower type split.

M/Th - lower
Tu/F - upper

lower
Sumo SLDL, leg presses and leg extensions (meh...), GHR, calves

upper (all exercises supersetted with a low-intensity pec exercise)
Yates, BTN, hammer grips, Hammer Iso-low rows, cable laterals, DB front laterals (might try these with a cable and a rope, still soliciting opinions), and I suppose since I can't do weighted chins anymore, I'll have to incorporate a biceps exercise in here.

meh. can't wait until I'm over this nerve thing. Happy Easter everyone

[kethnaab]

well, my wife and I got a buyer for our house, so my schedule got thrown awry, so instead of doing legs, I did back.

lower back was INSANELY sore from this past weekend, so I did a pretty easy back workout

1-arm Hammer Iso-low rows

warmups - 135, 180, 205, 225 x 5
work sets:
250 x 5/5 (briefly paused/unpaused) - too heavy...tried to pause for full second, couldn't control on my right side (FUGGIN' NERVE THINGEE)
225 x 5/7 (1-sec pause/unpaused)
180 x 5/5 (3-sec pause/unpaused)
135 x 20 (brief pause each rep)

BTN pulldowns (yeah, pulldowns, sue me)
150 x 15, 15, 15 (worked semi slow-mo on these)

Hammer wide Front pulldowns to upper abs (PPBBBTTTHTTTT...more pulldowns)
165 x 15, 15, 15, 15, 15 (rapid fire, 30sec rest between sets, these were kinda easy)

stiff arm pulldowns - 4 sets, no clue on weight or reps, wife was nagging at me to go to our other house and finish some stuff off...damn honeydew lists. :P

not sure what was up with the lower back cramping. I thought I was dehydrated because my shins were acting up (shinsplints, one of the joys of the military life), but I don't think it was that as I was pissing almost clear.

ah well. miserable day. good lat pump, felt pretty strong in the lat and arm department, but workout was quite easy.

[young and strong]

*subscribes* difiantly want to keep an eye on this, considering the amount of knowledge you have

[kethnaab]

thanks. unfortunately, Im' a brokeass bitch right now, and I'm struggling to maintain some form of normalcy in my workouts.

[fast37]

Keep plugging away brosef, you're making the most of it and that is all you can do. Looking big in your pics!

[kethnaab]

okay so today I did something I thought I'd never do.

2 things, in fact

1) I did a day of biceps training...and I did 4 (count 'em! 4) exercises
2) I trained delts, and not once did I do an overhead press

now I normally don't give delts and/or biceps their own day, but this is a brave new world, and I'm a stupid, broken old man, so I figured I'd do something different.

EZ-bar curls
warmups - 65, 85, 105, 125 x 5
work sets - 155 x 8, 8, 6+2 (last set got ugly on reps 7 and 8, I can't rightly claim them I don't think)

incline DB curls
work sets - 45 x 12, 10, 10 (these bastards hurt like hell)

Strive machine preacher curl
GHEY!! THESE THINGS SUCK! BAD BAD BAD!!!

preacher cable curl - did these in the cable row thing, I just kinda sat my elbows on my knees and used my knees as the preacher bench. I probably looked retarded, but that's okay.
work sets - 150x15, 15, 15

V-bar chinups - 10, 10, 10

OW! goddamn those things hurt after doing curls. Last set had a significant amount of "kick" in them, heheh...

okay, so now my deltoidius lateralis workout

DB laterals
warmup sets - 20, 30 x 10
work sets - 40 x 15, 15, 15 (small bit of swing on way up, slow-mo on way down)

elbows kinda tweeky on those. I had to flex my entire arm tight to keep my elbow feeling comfortable. Only on my right arm though, so I assume it's that weird nerve thing that prevents my right triceps from contracting. *scowl*

cable laterals (superset behind body and front of body)
40 x 15/15, 15/12, 15/10, 15/15

so right before I tried my last superset, I did a quick "deltoid rub" with my hands to try to work out some of the lactic acid, and found it quite effective at allowing me to get more repetitions

front plate raise (used a 45-lb plate because my delts were SMOKIN' by this time)
work sets - 45x20, 20, 20 (did the deltoid rub thing before each set)

v-bar chins
10 reps

I know. 1 set of chins to finish off the workout. WTF for? I had to pass it to get out of the gym, and the v-bar was calling to me. I swear I could hear it talking. I turned around to see if anyone else heard it, but everyone was avoiding me. I don't know why.

[kethnaab]

did some chest and triceps exercises, real light weight, and some abs

arms and delts feel tight, but not trashed. Kinda surprising, considering the beating I gave them yesterday.

[kethnaab]

damn. back spasms are killing me. methocarbamol helps a bit. ugh. sometimes I think I pissed God off and he punishes me by ****ing with my workouts.

[kethnaab]

swam this morning for 30 minutes in the hopes of loosening up my back

failed miserably

methocarbamol in large doses combined with 2 grams of naprosin and a gallon + of water, plus some electrical stimulation seems to have loosened it up enough, so this whole weekend, I get to paint our new house.

yee-haw! i'm gonna be miserable come next week. I'll be happy if I can walk.

meh. nothing to see here, move along, move along.

[aqua-beowulf]

You need more subscribers

You're a strong dude, but I expected that. I hate to hear of your back troubles... best of luck to you.